Public health nutritionist Dr Emma Derbyshire, advisor to PrecisionBiotics, warns that summer heatwaves can exacerbate common gut problems such as bloating, stomach pain, and irritable bowel syndrome (IBS). According to research by PrecisionBiotics, 43% of Brits have experienced bloating, 42% have had diarrhoea, and the same percentage have suffered from constipation. Additionally, one in five UK adults lives with IBS.
How Summer Habits Affect Your Gut
Dr Derbyshire identifies five key summer habits that can trigger digestive distress: poor sleep, alcohol consumption, dehydration, eating ultra-processed foods, and indulging in barbecues.
Poor Sleep
Hot weather often disrupts sleep. Dr Derbyshire notes that a lack of sleep can harm gut health, citing research showing a bidirectional relationship between gut dysbiosis and poor sleep.
Alcohol
While a cold drink may seem refreshing, alcohol can damage gut health by triggering dysbiosis, leading to bloating and gas. Dr Derbyshire recommends limiting intake, having alcohol-free days, and pairing alcohol with water.
Lack of Water
Dehydration is more common in heat and can slow digestion, increasing the risk of constipation and bloating. Around 44% of Brits say not drinking enough water is their top trigger for stomach issues. Dr Derbyshire advises keeping a water bottle handy at all times.
Ultra-Processed Foods
Picnic staples like crisps, fried snacks, and chocolate can upset the gut. 24% of people report these foods trigger digestive changes. Dr Derbyshire explains that diets high in sugar, salt, and saturated fats reduce gut microbe diversity and increase inflammation, negatively affecting the gut-brain axis.
Barbecue Foods
Sausages and burgers can be hard to digest. The NHS recommends avoiding fatty, spicy, or processed foods to prevent IBS symptoms. Dr Derbyshire suggests opting for whole foods and lean meats like chicken or turkey.
When Simple Changes Aren't Enough
For those who still experience gut issues despite lifestyle adjustments, Dr Derbyshire recommends targeted probiotic strains. She points to Bifidobacterium longum strains 1714 and 35624, found in PrecisionBiotics Alflorex Dual Action, which have been shown in studies to reduce gas, abdominal discomfort, stress, and cortisol levels, and may improve sleep.
